The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 55 | Deadlift | 102.5 kg | 70 kg |
| 55 | Wall Ball | 9 kg | 6 kg |
| 55 cal | Row | – | – |
| 55 | Handstand Push-up | – | – |
Women: 13 min AMRAP: 55 Deadlifts 70 kg, 55 Wall Balls 6 kg, 55 cal Row, 55 Handstand Push-ups. Score: reps
How Open 17.4 / 16.4 works
Open 17.4 / 16.4 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 17.4 / 16.4 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 17.4 / 16.4 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 235 reps | from 212 reps |
| Advanced | from 195 reps | from 176 reps |
| Intermediate | from 170 reps | from 153 reps |
| Beginner | from 150 reps | from 135 reps |
| Novice | under 150 reps | under 135 reps |
Tips for Open 17.4 / 16.4
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Open 17.4 / 16.4
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks
- Wall Ball: Lighter ball; Lower target
- Row: Shorter distance; Lower stroke rate
- Handstand Push-up: Pike push-up with feet on a box; HSPU to a raised stack of mats